Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

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Five sets of

  • 4 x Power Clean and Press
  • Rest 2-3 minutes

Then AMRAP in 7 minutes of

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Then EMOM for 12 minutes rotate through each station (3 rounds of each).

  • Station 1: 3 x Strict Pullups
  • Station 2: 3 x Strict Pronated Grip Pullups (Chin Ups)
  • Station 3: 3 x Narrow Grip Pullups
  • Station 4: 3 x Narrow Grip Pronated Grip Pullups

Results:  Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest).  AMRAP 6 rounds plus 3 reps

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One Response to Clean and Press then BJs, Burpees, and Kettlebell Swings then Pullup Complex

  1. pmeyer says:
    27/12/2017 at 07:42

    PM, 27.12.17: Power Cleans; 40/45/50/55/60kg (with push press for the last two rounds): AMRAP 4 rounds plus 12 reps (did 7 KB swings per side @16kg)